The Ultimate 15 Minutes Thigh, Butt and Abs Workout

When you’re short on time, you need to focus on training your key trouble spots. For many, that means targeting the thighs, butt and abs. In this article, we present the ultimate 15 minute thigh, butt and ab workout, all you need for this workout is a resistance loop band.

The Workout
Squat Pulses - 3 x 15 reps
Banded Reverse Lunge - 3 x 12 (each leg)
Frog Pumps - 3 x 15 reps
Glute Walk - 3 x 5 paces up and down
Abs with Feet to Elbow - 3 x 15 reps

Workout Notes
This is an extremely effective workout to pinpoint the key problem areas where weight accumulates for many. Squat pulses ramp up the intensity of the traditional squat by applying enhanced time under tension through the pulsing motion. The banded reverse lunge is one of the best things you can do for your glutes, quads and hamstrings and frog pumps will tone your butt like nothing else. The glute walk is an excellent lower body finisher that will have your legs quivering for mercy (that’s a good thing!). Finishing with feet to elbow crunches will hit your rectus abdominis and intercostals hard also.

You should rest for 30 seconds between each set and exercise. Move smoothly and follow a one second up, one second hold and two second down cadence and you’ll be through in 15 minutes flat!

Exercise Descriptions
Squat Pulses
Position a resistance loop band around your upper thighs. Stand with your feet shoulder-width apart and toes pointed forward, with arms out in front of your body. Hinge at the hips to squat to parallel. From the bottom position, start performing short pulses, coming up to a quarter squat position on each pulse. Perform 10 pulses and then return to the start position. That is one rep. 

Banded Reverse Lunge
Stand with a looped resistance band under your left foot, both feet together and holding the other end of the band in your left hand. Extend your right foot back to descend into a reverse lunge. Push through the front thigh to return to the start position. That is one rep. Perform all of your reps on one leg before repeating with the other.

Frog Pumps
Lie face up on an exercise mat with a resistance loop band positioned around your lower thighs, knees bent and feet together. Place your ams on the floor alongside your body. Now pump through the pelvis to bring the hips as high as you can. Squeeze your glutes in the top position before returning to the start position. That is one rep.

Glute Activation
Stand with your feet shoulder-width apart and two resistance loop bands around your legs. The first should be around your mid-thighs with the second just above your ankles. Clasp your hands together in front of your chin. Now squeeze your glutes as you take a large step forward with your left foot. Then step the foot backward and then to the side. Repeat with the other side.

Abs with Feet to Elbow
Secure a resistance band to a secure upright at waist level. Hold the band in both hands and stand about four feet from the upright, facing it. Now drive your left foot up as high as you can and then extend it back into a lunge, with the knee almost touching the floor. That is one rep. Do all of the designated reps with one leg and then repeat on the other side.